12/11/2014

Main – CROSSFIT

(No Measure)

Muscle up progressions,

Low hang rings

+

Ring dips / Box Dips with feet

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00 of:

200 Double unders (400 singles)

100 Air Squats

80 Burpees

60 Wall Balls, 20/14

40 TTB/sit ups

20 Strict HSPU/ pike push up

10 Muscle ups/ 20 ring rows + 20 Box dips

Performance

Rest day

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